FODMAP

Saute oyster mushrooms with bok choy (low FODMAP, Vegan)

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Monash University updates their FODMAP diet app from time to time. I recently noticed that oyster mushroom has been added to the ‘green’ traffic light list at 86g per serve. Bok Choy is now restricted to 85g per serve due to moderate amount of polyolsorbitol.

So here is a simple oyster mushroom dish for our friends on low FODMAP diet.

Saute oyster mushrooms with bok choy (low FODMAP, Vegan)

Method is as follows:

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Simple roasted chicken drumsticks (FODMAP friendly)

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Here is a simple and delicious chicken drumsticks I cooked this afternoon, FODMAP friendly too.

I first frenched and marinated the chicken legs (skin on) overnight, with a dash of BBQ sauce, a dash of hoisin sauce, a dash of soy, a dash of sesame oil, a dash of maple syrup and some turmeric and cumin;  The next day I roasted the drumsticks in oven; Once fully cooked, I heated up a frying pan with some cooking oil, rolled the drumsticks in hot oil then added a splash of dark soy sauce.  The smell was delicious.

Simple roasted chicken drumsticks (FODMAP friendly)

Rice congee with pan fried fish (low FODMAP, gluten free)

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My little boy asked me last night: ” what was the kindest thing your mommy did to you?” Somehow, I have been asking myself the same question since my mother passed away a few years ago.

“One time, she let me put my cold feet between her legs to warm up.” I said.

“That wasn’t much at all,” said the little boy. He expected every mother to be kind, loving, caring and demonstrates extraordinary devotion to their children.

“One time, I fell down the stairs, and she cooked me a soup with field mice. The soup was said to have calming effect on children after experiencing trauma. There was a wandering vendor balancing a few long bamboo sticks on his shoulder. He put a cotton bag at one end of a stick, opened the lid, and shook out two field mice. He then smashed the bag on the pebbly ground. I was force fed the soup that afternoon.”

“Oh’, said the little boy. “That doesn’t count.”

“Another time, I was very sick, and I couldn’t eat any normal food. My mum cooked me fish and lettuce congee.” I said.

“What happened to you?” The little boy asked.

“I was eight, second grade in a local primary school. After a basketball game, we ran back to the classroom. A boy fell over me, and we fell on a concrete step. My lips were split, and some of my front teeth collapsed. The school principal took me to the hospital at the back of his push bike. I had an operation and could not eat solid food for days.”

I continued, “my mother tried to claim $10 for medical expenses from that boy’s family. But then she found out the boy’s parents were divorced, and the boy lived with his grandmother. They had no income and could barely come up with a few dollars. My mother told them not to worry about the money after that.”

“That was kind,” my little boy was finally satisfied. “What was the boy’s name?”

“Li Hai 李海, means ocean”. I answered. “He had very bright eyes.”

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Impression of Li Hai and other primary boys

This afternoon, I cooked coogee for lunch. Rather than breaking up the fish and cooking it in the congee like a stew, I pan fried a few small pieces of barramundi and served them on top of the congee – tasted lovely.

Congee with pan fried fish, low FODMAP, gluten free

Recipe is as follows. A FODMAPs check list is also attached. Read the rest of this entry »

Asian spiced ratatouille with potato, eggplant, capsicum, zucchini and coriander (low FODMAP, vegan, gluten free)

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At work, we share a floor with a team of accounting staff. Among them is Garnesh, a vegetarian with an Indian background. Every time I saw him having lunch at the kitchen, I quizzed him about his lovely meals. Today I tried out one of his recipes. To avoid the vegetables being too mushy, I baked the vegetables in the oven like a ratatouille, rather than using a cook top. It was delicious.

Asian inspired ratatouille (low FODMAP, vegan, gluten free)

 

Recipe is as follows. A FODMAPs check list is attached.

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Saute capsicum and egg, with oyster sauce and sesame oil (low FODMAP)

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I have been volunteering at a food program for low-income earners. Most of the program’s fruits and vegetables are donated and sold for a fraction of the ‘normal’ prices. It gives me great joys to fill up their trolleys with milk, bread, fruits, vegetables and a small selection of daily essentials for as little as $10.

The program reminded to respect food – not to be wasteful and appreciate what we have. More recently, I have been buying the ‘odd bunches’ fruits and vegetables from the supermarket. Today, I picked up a bunch of capsicums with odd colors – a bit of green and a bit of orange. I made a stir fry with some free-range eggs to go with my leftover curry from last night.

It looked pretty good, and tasted delicious.

 

Saute capsicum and egg, with oyster sauce and sesame oil (low FODMAP)

Recipe is as follows. A FODMAPs check list is also attached.

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Saute potato, carrot and fennel, with coriander, turmeric, sesame oil and sesame seeds (low FODMAP, vegan, gluten free)

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A few years ago, I received a free pack of gardening fennel seeds with a random purchase. This year I finally got around to spray the seeds onto the veggie patch. To my surprise, they were seeding. Inspired, I went down to the supermarket and bought a fennel bulb to cook a meal.

It was a simple meal – I diced some potato, carrot and fennel, then saute the vegetables with a little turmeric and sesame oil. I added some fresh coriander and sesame seeds at the end. Quite satisfying as a mid-winter meal.

Saute potato, carrot and fennel, with coriander, sesame oil and sesame seeds (low FODMAP, vegan, gluten free)

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Home style pork spare ribs with soy sauce, wine and vinegar (FODMAP friendly, gluten free option)

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Pork spare ribs are inexpensive in Sydney, a fraction of the cost of pork ribs.  It is one of the most popular cuts of pork for Asian food, lovely when slow cooked in a rich salty, sweet and sour sauce.

Here is our dinner tonight – pork spare ribs braised in a soy sauce, red wine,sesame oil  and vinegar, with a hint of ginger and cumin.

Home style pork spare ribs with soy sauce, wine and vinegar (FODMAP friendly, gluten free option)

Recipe is as follows:

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